Do you want to feel connected to your own body and emotions, and are you looking for a balance between strength and vulnerability? The svadhisthana chakra, also known as The sacral chakra , second chakra, spleen chakra, sacral chakra, or sex chakra —is a special energy center that can enhance your creativity and sense of connection. Discover how to connect with this energy, which yoga poses are suitable for it, and why it doesn't have to be vague at all.
What is the sacral chakra?
The sacral chakra, called svadhisthana in Sanskrit, is the second energy center according to yoga philosophy. It is located approximately at the level of your sacrum, just below your navel. This chakra symbolizes emotion, creativity, joy, and connection with yourself and others. In the yoga tradition, each chakra is seen as a kind of "spinning wheel" or energy point. Svadhisthana is all about feeling, enjoying, and expressing yourself in a way that suits you—without it necessarily being "spiritual." Your sacral chakra is your home within.
Did you know: The word svadhisthana literally means “your own place” in Sanskrit – a reminder that it’s okay to make space for your own feelings and needs.
According to traditional yoga philosophy, a blockage or imbalance in the sacral chakra can manifest as, for example, suppressing emotions, difficulty letting go, experiencing little joy, or even hypersensitivity. The beauty of working with chakras is that they invite you to turn inward and be more gentle with yourself.
What does the sacral chakra represent?
The sacral chakra revolves around connection, creativity, enjoyment, and emotions. It is the center for emotional connection. These are the key words often mentioned in svadhisthana:
- Feeling (recognizing and allowing emotions)
- Self-expression and creativity
- Fun and surrender
- Relationships and connection with others
- Take care of your own needs
The element associated with this chakra is water: flexible, flowing, and always in motion. Just like emotions can feel! Water and movement both promote growth, both in nature and in us as humans. To prevent stagnation within ourselves, it's advisable to motivate this movement of emotion.
In addition to the water element, the color orange also belongs to this energy point – a warm color that radiates vibrancy, sensuality and sexuality.
Why does the sacral chakra become unbalanced?
Life isn't always flowy. Busyness, stress, little time for yourself, old beliefs, or bad experiences can unconsciously create a blockage. This can cause your emotions to stall, stagnate, or even fly in all directions. You can also feel this physically: a tense lower back, (menstrual) pain, or a feeling of emptiness or restlessness.
At Yogi Essentials, we believe that small, loving steps truly make a difference. There's nothing wrong with simply pausing to reflect on yourself sometimes.
How do you balance the sacral chakra?
We find that women especially benefit from movement, breathing, and meditation when it comes to supporting the sacral chakra. This doesn't require complicated rituals; simple daily habits often do the most. Here are some suggestions:
- Make time for yourself: don't feel guilty about choosing to meet your needs every now and then.
- Move in a way that is comfortable for you (dance, yoga, walking).
- Do breathing exercises in which you consciously breathe down to your lower abdomen.
- Try yoga poses that open the lower back and pelvic area.
- Surround yourself with the color orange – for example, a yoga mat, clothes or flowers.
- Listen to music or sounds that give you a feeling of pleasure.
Yoga poses for the sacral chakra
With these yoga poses you give your hip area, emotions and feminine energy all the space to flow:
✨ Goddess Pose - Utkata Konasana
The goddess pose is a proud pose in which you use your body powerfully, literally and figuratively.
Stand with your feet wide apart, bend your knees, and point your toes slightly outward. Raise your arms up or in front of your heart. This pose activates your pelvis and brings strength and softness together.
Butterfly Pose - Baddha Konasana
The butterfly pose, also known as butterfly pose, is a beginner's pose that helps open your hips and strengthen your pelvic floor.
Sit down, place the soles of your feet together, and let your knees relax outward. Breathe in and out calmly, feeling your lower back and hips slowly open.
Crescent Moon Pose (Anjaneyasana)
The crescent pose, also known as the mantra , improves focus and concentration, and promotes emotional release.
Take a deep lunge, rest your back knee on the mat, and extend your arms upward. This pose opens your hips and lower abdomen, bringing energy and flexibility to your pelvic area.
🌊 Seated Stretched Forward Bend (Upavistha Konasana)
The seated spread-forward bend, also known as the wide-angle seated forward bend, is a pose that provides a deep stretch in the legs, arms, and back. This stretch calms the nervous system and reduces stress.
Sit with your legs extended, wide apart, and slowly bend forward. This will free up your hips, groin, and lower back, while allowing your head and heart to relax.
Note: In each pose, try to pay attention to your breathing and your feelings. There's no need to force anything—it's all about gentleness. Listen carefully to your body and simplify the pose as needed.
Would you like to dedicate an entire yoga session to your sacral chakra? Then follow this class from Yoga with Kassandra and bring the sacral chakra back into balance.
Food and rituals for svadhisthana
What we eat and the rituals we follow can also support the energetic well-being of the sacral chakra. Think orange foods like tangerines, apricots, or sweet potatoes. But above all, don't forget to enjoy yourself—that's what svadhisthana is all about! It's perfectly fine to indulge in your guilty pleasures in moderation, because indulging is not a sin. Drinking enough water also helps to stay in flow, both literally and figuratively.
Rituals can be simple, like wearing an orange scarf, engaging in creative activities (painting, writing, singing), or being more mindful of touch (self-massage, a warm bath). As long as it suits you, it's valuable.
What can trigger blockages in the sacral chakra?
Life can be unpredictable, and everyone experiences emotional fluctuations. Self-criticism, performance pressure, not being allowed or not daring to feel, or a "just keep going" mentality can create blockages around the sacral chakra. Recognizing this is the first step. Give yourself permission to be vulnerable, without judgment. And rest assured: no one is perfectly balanced all the time (and believe us, they don't have to be).
The most important thing is to listen to your body's signals and be gentle. Sometimes you can just take refuge in softness.
Sacral chakra incense – Ylang Ylang
Ylang ylang is warm, sensual, and opens the door to creativity, softness, and emotional expression. This fragrance helps balance the sacral chakra when you crave more flow, connection, and vibrancy.
Chakra incense helps you relax, focus, and deepen your senses – perfect for meditation or yoga practice. Each scent is tailored to a specific chakra and supports its associated energy.
Symbolism and inspiration to strengthen your sacral chakra
Symbolically, svadhisthana revolves around movement, creative life energy, sensuality, and pleasure. Many yoga traditions associate this with the crescent moon symbol, as well as the water element. Sometimes inspiration can be found in small things: a walk by the water, dancing in your living room, or adding color to your day.
Connect regularly with what brings you joy – because when your sacral chakra is in balance, you often feel more confident, open and lighter.
Frequently Asked Questions
What exactly is the sacral chakra?
The sacral chakra, also known as the sacral chakra or Svadhisthana , is the second of the seven major chakras. Located just below your navel, it represents emotion, creativity, sensuality, and connection with yourself and others.
How do I know if my sacral chakra is out of balance?
You may notice a chakra imbalance if you feel low energy or inspiration, have difficulty expressing emotions, or experience tension in your lower abdomen. A decrease in zest for life, pleasure, or intimacy can also be a sign.
What helps to activate the sacral chakra?
Movement helps enormously—especially hip-opening yoga poses like butterfly, goddess, or crescent pose. Dancing, creative expression (writing, drawing, singing), and conscious breathing into your lower abdomen are also supportive.
How does the color orange really affect this chakra?
In many traditions, orange is associated with the sacral chakra. Wearing orange clothing, eating orange foods (such as mango or carrot), or visualizing a warm orange glow in your lower abdomen can help amplify your intention.
Do I need to be comfortable with my emotions to open this chakra?
Quite the opposite! The sacral chakra helps you create space for all emotions – even those that feel uncomfortable. It's not about perfection, but about feeling honestly, without judgment.